A great way to reduce your LDL and increase your HDL cholesterol levels is to follow the Mediterranean diet. This particular diet is rich in whole grains, legumes, walnuts, fruit, vegetables, mustard and soy/flaxseed oil. Omega 3- fatty acids have a great role in this; they are essential fatty acids that your body cannot make - you must get them from food sources. A prominent source is fish – best choices include Nordic sardines, halibut, and Alaskan salmon. Other rich sources include avocado, nuts, olive oil, nut butters. Also take advantage of consuming Omega 3 through your consumption of eggs – switch from regular eggs to DHA-enhanced eggs – they are everywhere! And relatively inexpensive.

Another important alteration to your diet is to restrict trans fat intake, trans fats increase total LDL and DECREASE HDL – so once they are removed from the diet, you will see an increase in your HDL levels.

Also – focus on increasing your intake of soluble fiber, this includes vegetables/ fruits, oats, legumes. Try to consume at least two of each per day. Garlic and onions, which are also known to be antioxidants - have a dramatic effect on decreasing LDL cholesterol levels and are great for reducing inflammation.

And lastly, besides food intake, lifestyle practices are very important. Through aerobic exercise, jogging just for 30 minutes a day will increase your heart rate dramatically – this is one of the MOST effective ways to increase your HDL levels - duration is more important than intensity, so worry more about the length of your physical activity as opposed to the intensity - also in doing this, you are losing weight, weight loss adds to increased HDL levels.

Hope this information helps!!

Goodluck and all the best to you

Certain types of fats are known to increase HDL - namely Omega-3's from foods such as oily fish. Some nuts have the potential to lower HDL too - walnuts is one if I remember rightly. A recent study showed that cranberry juice can also increase HDL! It's worth pointing out that its important to remove foods from the diet where necessary that can potentially increase LDL and lower HDL - e.g. trans fats!

I meant to say walnuts increase HDL - now lower it!

thanks Dr Lucy-Ann Prideaux. I would watch reducing trans fats and increasing omega-3's. However I wanted to know vegetarian foods for increasing HDL

Beans, lentils, and green veggies - all would be wise as good sources of soluble and insolube fibre which help in the circulation/excretion of cholesterol via bowels

Thank you all.

Garlic helps

The best form is physical activity and exercise. I hope you know the difference between these...

A great way to reduce your LDL and increase your HDL cholesterol levels is to follow the Mediterranean diet. This particular diet is rich in whole grains, legumes, walnuts, fruit, vegetables, mustard and soy/flaxseed oil. Omega 3- fatty acids have a great role in this; they are essential fatty acids that your body cannot make - you must get them from food sources. A prominent source is fish – best choices include Nordic sardines, halibut, and Alaskan salmon. Other rich sources include avocado, nuts, olive oil, nut butters. Also take advantage of consuming Omega 3 through your consumption of eggs – switch from regular eggs to DHA-enhanced eggs – they are everywhere! And relatively inexpensive.

Another important alteration to your diet is to restrict trans fat intake, trans fats increase total LDL and DECREASE HDL – so once they are removed from the diet, you will see an increase in your HDL levels.

Also – focus on increasing your intake of soluble fiber, this includes vegetables/ fruits, oats, legumes. Try to consume at least two of each per day. Garlic and onions, which are also known to be antioxidants - have a dramatic effect on decreasing LDL cholesterol levels and are great for reducing inflammation.

And lastly, besides food intake, lifestyle practices are very important. Through aerobic exercise, jogging just for 30 minutes a day will increase your heart rate dramatically – this is one of the MOST effective ways to increase your HDL levels - duration is more important than intensity, so worry more about the length of your physical activity as opposed to the intensity - also in doing this, you are losing weight, weight loss adds to increased HDL levels.

Hope this information helps!!

Goodluck and all the best to you

Thanks Patrishya. Indian diets also contain whole grains, legumes, vegetables and fruit, garlic and onions in daily cooking. For vegetarians fish and eggs are of no use. But using flaxseed oil is possible. and of course exercise.

flaxseed oil and flaxseed is also very benificial for Diabetics.

thanks Megha

hi

physical activity

weight loss

omega3 supplement

and

meat

increase HDL-C

add alcohol increase HDL-C TYPE 3, but not useful for heart

you can read nutrition book such as kruses.

Above those foddstuffs, written in others answers, dry red wine (if adult and healthy, of course) - 1,5 dl/die

use of sprouted fenugreek and soyabean (processed) with regular exercise reduces LDL Cholesterol and definitely improves HDL Cholesterol levels. I have tried on many patients and results are very positive.

Addition of walnuts and almonds in diet along with any exercise would result in positive increased levels

HDL is the reverse cholesterol transport carrier and shows affinity for free cholesterol as well as TG, to which it has an inverse relationship. TG- formation occurs when there is high availability of sugar in the liver, a predominant problem in our culture. Nutritional measures to lower sugar intake will lower TG formation and free up HDL.

Most Trans fatty acids are known to decrease HDL but the potential problem for health is that they also increase LDL !...

That is why it is also important to consider the ratio between these 2 lipoproteins...

It is also important to observe serum hdl3 fraction when evaluate the effect of walnuts, nutraceuticals. There are three hdl fractions hdl2,hdl2, hdl3. Hdl3 participate in scavenging ldl-receptor. Read the chapter at: http://cos.academia.edu/rakeshsharma/papers/177747/evaluation_criteria_of_carotid_artery_atherosclerosis_non-invasive_multimodal_imaging_and_molecular_imaging

Items rich in omega 3 such some fish, algae...are good good items to increase HDL. Omega3:Omega6 at ratio 5:1 is recommended. Also, please avoid food items rich in trans fatty acids such shortenings (e.g. margarines)

Curr Vasc Pharmacol. 2012 Feb 20. [Epub ahead of print]

HDL-Related Mechanisms of Olive Oil Protection in Cardiovascular Disease.

Lou-Bonafonte JM, Fitó M, Covas MI, Farràs M, Osada J.

SourceDepartment of Biochemistry and Molecular Biology, Veterinary School, University of Zaragoza, Miguel Servet 177, E-50013 Zaragoza, Spain. [email protected].

Abstract

The low incidence of cardiovascular disease in countries bordering the Mediterranean basin, where olive oil is the main source of dietary fat, and the negative association between this disease with high density lipoproteins has stimulated interest. This review summarizes the current knowledge gathered from human and animal studies regarding olive oil and high density lipoproteins. Cumulative evidence suggests that high density lipoprotein (HDL) cholesterol, and its main apolipoprotein A1, may be increased by consuming olive oil when compared with carbohydrate and low fat diets in humans. Conflicting results have been found in many studies when olive oil diets were compared with other sources of fat. The role of virgin olive oil minor components on its protective effect has been demonstrated by a growing number of studies although its exact mechanism remains to be elucidated. Dietary amount of olive oil, use of virgin olive oil, cholesterol intake, and physiopathological states such as genetic background, sex, age, obesity or fatty liver are variables that may offset those effects. Further studies in this field in humans and in animal models are warranted due to the complexity of HDL particles.

for increase level of HDL may help:

For vegetarian

1. Flaxseeds; flaxseeds contain Omega 3 fatty acids and fiber it should be used 2 teaspoonful daily according to FDA USA.

2. Nuts; basically almonds etc.

3. Pumpkins etc

stop consuming saturated fats - solid fats basically from animal origin

more of unsaturated fats - olive oil, sunflower, safflower, corn oil, gingerly oil all contains long carbon chain & Omega 3 Omega 6 fatty acid

Avoid coconut oil as it has medium chain fatty acids

Include Excercise

Include a lot of fibre. Fibre is not digested by our body enzymes. Bile secreted by our body is cholesterol in nature. It is secreted when our diet contains fat. when fibre is present in the diet, it forms a mesh work and entangles the bile plus consumed fat, making it unavailable to our body. In such a case new bile has to be produced. to produce new bile body cholesterol will be utilized where by reducing cholesterol from our body without any further addition. Thus HDL or good cholesterol can be increased.

Go vegetarian with a lot of fresh veges and fruits.

stop too much carbohydrates too as they may also be stored by our body as fat.

Red wine, nuts, food rich in unsaturated fats -omega 3 fatty acids, a lot of vegetables.

Exercise

Consumption of omega3 fatty acids increases HDL. Physical activity also increases HDL

Consumption of omega 3 fatty acids decreases LDL. Addition of large quantities of cold pressed nut and seed oils helps to raise HDL (avocado, almond, olive, grapeseed, etc). In a clinical setting, high dose evening primrose oil supplementation together with a high dietary intake of nut and seed oils raise HDL in a time-effective manner. Whole nuts and seeds are a very good additional source of HDL raising fats but are slow to raise HDL on their own.

Dairy and dairy products can reduce LDL-cholesterol and increase HDL-cholesterol

dairy products contain more of saturated fatty acids and i think it does not help in increasing HDL.

What is the level of LDL , total cholesterol and triglyceride?

Reduced intake of saturated fat is one strategy.

On the contrary, saturated fats are about the only diet constituents that raise HDL-C. Read my recent paper. Watch out for the new ATP IV guidelines which will be a toss to let go of LDL-C lowering as a strategy and consider targeting TGs and HDL-C. Apart from this daily exercise will help with HDL-C raising.

Dr Tilakavati K, it is a new concept about saturated fats. I saw your paper. thanks.

I think not all dairy products high in saturated fats.

A high fibre diet forms a mesh work with bile (which is a formed by body cholesterol) and is unavailable for re absorption in this way you can reduce cholesterol from your body and make way for HDL increase. the other way is to reduce saturated fats that is animal fats and have unsaturated fats that is plant origin.

that is right. But among dairy products, which you call as not good? butter?

It is shown that milk and dairy consumption results in HDL elevation in western countries. Since low HDL is also a risk factor for cardiovasular diseases (CVD), it was hypothesized that the effect of fat in dairy products is different from other saturated fatty acids (SAFA)s especially the synthetic and Trans fatty acids.

Butter has higher amount of SAFA and trans fats than milk and cheese but studies have shown that consumption of butter does not significantly affect serum HDL cholesterol levels compared with milk or cheese. The only difference was elevation in LDL and total cholesterol that occurred in consumption of butter. Cheese consumption with equal fat content results in less LDL elevation than butter. Therefore, there should be a moderation in the consumption of high fat foods such as butter.

The important issue is the combination of the individual's diet. Our diet is not only made up of milk or dairy products but also other sources of fat that might contribute to a higher amount of fat intake compared with fat from dairy sources. In my opinion a balanced diet and exercise is the clue to reducing LDL and increasing HDL.

These sources might be helpful as well other than Dr. Tilakavati's sources:

Jan M. Steijns. 2008. Dairy products and health: Focus on their constituents or on the matrix? Review Article. Int Dairy J 18(5):425-435

Modern Dietary Fat Intakes in Disease Promotion, edited by Fabien De Meester, Sherma Zibadi, Ronald Ross Watson

Biong AS, Müller H, Seljeflot I, Veierød MB, Pedersen JI. 2004. A comparison of the effects of cheese and butter on serum lipids, haemostatic variables and homocysteine. Br j nutr 92(5):791-7.

Nestel PJ, Chronopulos A, Cehun M. 2005. Dairy fat in cheese raises LDL cholesterol less than that in butter in mildly hypercholesterolaemic subjects. Eur J Clin Nutr 59(9):1059-63.

Tholstrup T, Høy CE, Andersen LN, Christensen RD, Sandström B. 2004.Does fat in milk, butter and cheese affect blood lipids and cholesterol differently? J Am Coll Nutr 23(2):169-76.

Dear Dr Esfehani, Thank you so much for a detailed reply on milk products.

more information on dairy and CVD in Rice, R.H., Cifelli C.J., Pikosky M.A. and Miller G.D. Dairy Components and Risk Factors for Cardiometabolic Syndrome: Recent Evidence and Opportunities for Future Research, Advances in Nutrition, 2:396-407, 2011. Dairy consumption has been shown to reduce risk of CVD regardless of fat level, this was stated in the most recent Dietary Guidelines for Americans,

Dairy fats are rich in lauric and myristic fatty acids [medium chain saturates] which perhaps explains these effects.

All fermented dairy products decrease LDL so, improves HDL levels in body

High fiber diet and daily consumption of nuts especially almonds and walnuts can help in increasing the HDL levels.

Since this post has had very interesting replies from so many quarters, I would like to direct everyone to read the update below . Please note that the arguments are based on the exchange calorie for calorie between carbohydrates, saturates, monounsaturates and polyunsaturates. There is some input on the type of polys. Happy reading and I hope we can generate some opinion on this paper:

Baum et al. Fatty acids in cardiovascular health and disease: A comprehensive update. J. of Clinical Lipidology (2012) 6:216-34

MS.Tilakavathi karupaiah have done critical work . Mam let me know the protocol for quantification of LIganan in flaxseed. kindly help me

I would drink hydrogen saturated water .... most efficient way to my knowledge ...

see list of actual research regarding hydrogen as therapy

http://hnhus.com/site/about-hydrogen/hydrogen-research/

Thank you Tilakavathi for sharing interesting information about fatty acids. The article suggests that moderate consumption of SFAs are good to increase HDL-C. Is Indian ghee or clarified butter rich in SFAs or unsaturated fatty acids? Traditionally we have ghee in our diet which should not be completely avoided.

Olive oil as the main ingredient of the Mediterranean diet has an effect on reducing bad cholesterol (LDL) and raise good cholesterol (HDL). The ratio of unsaturated fatty acids and saturated fatty acids is most similar to those in breast milk, which means good action. The most represented in olive oil is oleic acid as a mono-unsaturated fatty acids. On the other hand, there are in olive oil also phytosterols (beta-sitosterol), the body responsible for the availability of components that body can not create. There are also minor components of olive oil: polyphenols-charge of the antioxidant stability.Olive oil contains linoleic acid and olinolnu in significant proportions for nutrition. Due to its fatty acid composition and content of polyphenol olive is considered the best fat for frying and cooking due to its stability towards the creation of reactive radicals in comparison to other vegetable oils. Here does not compare with palm oil because it is more stable than olive oil, but also has a high proportion of saturated fatty acids, which favors the creation of bad cholesterol.

With sensory aspects of olive oil is considered a spice for their taste and contributes to the flavor dishes.

Thanks Sandra.

Shashi, to answer your question about Ghee...The fatty acid composition (FAC) of ghee would reflect butter. Based on some sample analysis in our Lab [see file] the saturates and monounsaturates are almost similar. A major concern however are the trans fatty acid (TFA) content. You coulld read the Indian literature about this problem:

a. Agrawal, A.; Gupta, R.; Varma, K.; Mathur, B. High trans fatty acid content in common Indian fast foods. Nutr. & Food Sci. 2008,38,564-569.

b. Johnson, S.; Saikia, N. Fatty acid profiles of edible oils and fats in India. Centre for Science & Environment, Pollution Monitoring Laboratory: New Delhi, January 2009; 48pp.

You could download the second reference from the Agency.

In response to Sandra, caloric exchange of MUFA for SFA has to firstly satisfy the higher linoleic acid requirements for satisfactory LDL-C lowering. By nature oleic acid is more abundant in olive oil and palm oil compared to soyabean oil. Both these oils have almost similar 18:2 content [please see my slide]. But these days it is just not about LDL-C lowering but also to prevent HDL-C dropping.

To answer Shivani Rajagopal, could you check the American Oil Chemist Society (AOCS) protocols.

Thanks Tilkavati. Data in your file suggests that eating butter is better than ghee. I wanted to know about ghee since it is recommended as good in Ayurveda.

Niacin is a B vitamin that helps to raise levels of HDL cholesterol. According to the Mayo Clinic, it can boost levels of HDL cholesterol by 15 to 35 percent and physicians consider it more effective than prescription medications for raising HDL cholesterol levels. Foods rich in niacin include eggs, nuts, fish, dairy products and lean meats.

Foods high in omega-3 fatty acids are also rich in HDL

Thank you so much Rubina. I will definitely try this.

Rubina, is this role of niacin published in any journal?

Hi Shashi.....Saturated fatty acids( ghee,butter,red meat &other animal fats) and trans fatty acids raise the level of LDL & total CHOLESTEROL level but PUFA(Poly Unsaturated Fatty Acids ) helps to raise the Level of HDL.Vitavin B3 ie Niacin it also decreases the LDL level and increases the HDL level about 15-35% .A 2004 study reported in the "New England Journal of Medicine" found that taking a niacin supplement effectively raised HDL cholesterol levels, cites MayoClinic.com. A prospective clinical trial also found that niacin was equally effective as the cholesterol-lowering drug lovastatin at treating hypercholesterolemia, according to a 1994 issue of the "Archives of Internal Medicine.

Thats great. Thanks Priyanka

Priyanka. Witt the exception of trans fats, which I agree we should avoid, you have got it exactly the wrong way round.

Saturated fats from animals and tropical oils raise HDL and have little effect on LDL. Polyunsaturated fatty acids (PUF), lower total cholesterol BUT they do so by lowering both LDL and also HDL. Unfortunately, although using PUF, particularly those high in n-6 linoleic acid, may reduce total serum cholesterol, it increases the risk of a heart attack.

No study or dietary trial has ever shown that natural saturated fats are anything but beneficial.

Some examples:

1. Animal fats are superior in secondary prevention of CHD reducing the risk of a second event. Rose GA, et al. Corn oil in treatment of ischaemic heart disease. BMJ 1965; i: 1531-33

2. And in primary prevention. A 250% increase in animal fat intake in Japan after WWII led to a 55% drop in coronary mortality. Atrens D. The questionable wisdom of a low-fat diet and cholesterol reduction. Sm Sci Med 1994; 39: 433-447.

3. A "high-saturated fat diet is associated with diminished coronary artery disease progression". Knopp RH, Retzlaff BM. Saturated fat prevents coronary artery disease? An American Paradox. Am J Clin Nutr 2004; 80:1102–3

4. “In postmenopausal women . . . a greater saturated fat intake is associated with less progression of coronary atherosclerosis, whereas carbohydrate intake is associated with a greater progression.” Mozaffarian D, Rimm EB, Herrington DM. Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women. Am J Clin Nutr 2004; 80: 1175–84.

Hello Barry Groves ..... nice you point out the myth around saturated fats.... Mother milk is loaded with saturated fats and by definition the most healthy food for the baby..!!!

Just another publicity stunt from industrial food companies ...

check these papers

http://www.nejm.org/doi/full/10.1056/NEJMoa1107579

and

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2735443/

Rubina: Interesting choice of studies. As I read them, what the two studies you cite say is that:

(Second study): Adding niacin to statins produces a better HDL profile.

(First study): But that this intervention has no benefit to the patient.

Rubina

I am not sure why you posted the above.

The impressive looking reduction in TIAs and strokes are relative risk figures which vastly inflate possible benefit to any individual. And as " In such patients . . . we found no incremental benefit of niacin in reducing cardiovascular events . . . despite significant increases in HDL cholesterol levels and decreases in triglyceride levels" (to quote from the paper you referred to), what's the point?

I think if not in CVD patients, for adults with dislipidemia, niacin might be useful to increase HDL

The use of Niacin is not a new idea. It was used in trials during the 1960s/70s,[1] But there were marked, unacceptable, side effects in trials: skin disorders such as darkening, itches and rashes, as well as digestive problems and gout, and as a consequence, its use was discontinued.

Natural saturated fats are healthier - and tastier. Unfortunately, they don't help pharmaceutical companies' profit margins.

1. Mann GV. Diet-heart: end of an era. N Eng J Med 1977; 297: 644-50

Thanks Barry Groves. But as a barrier, natural saturated fats are expensive in comparison with vegetable oils.

You are right, Monireh. But isn't your health worth paying a little more for the healthier product? Incidentally, judging from the time when I lived in Singapore and had coconut palms in my garden and on the beach, that healthy source of saturated fat would not be expensive for you.

Thinking about niacin, I remembered a study of niacin and homocysteine. (Homocysteine is associated with increased risk of cardiovascular disease.)

This study found that niacin causes a dose-dependent increase in plasma homocysteine levels in patients with peripheral arterial disease, which could increase their risk of arterial occlusive disease.[1] It is clear, I think, from this and previous experiences, that niacin is not just another B vitamin; that caution is necessary when considering supplementing with vitamin B3.

1. Rekha Garg et al. Niacin Increases Homocysteine Levels in Patients With Peripheral Arterial Disease. Am Heart J 1999;138:1082-1087.

Olive oil, fish oil, canola oil.

An excellent source of monounsaturated fats is olive oil that can reduce the harmful LDL-C and increase the beneficial HDL-C.

To reply to Monireh Hatami, since you are residing in Malaysia, you have access to palm oil, which is very cheap compared to olive oil [50% less at least].

To add to Hosam Habib and Claire Karpodini, none of the proposed oils [olive, fish, canola] have the ability to raise HDL-C because they lack saturated fatty acids. Whether oils are saturated or unsaturated will determine their effect on LDL-C raising or HDL-C raising. These are 2 different effects. Linoleic acid [corn and soybean oils] are most effective in deceasing LDL-C but also end up decreasing HDL-C. Saturated fatty acids [lauric, myristic, palmitic acids but not stearate] raise HDL-C cholesterol but also raise LDL-C. MUFAs are neutral. These effects are determined by chain length of fatty acids and the presence of double-bonds.We should now move towards using TC/HDL-C or LDL/HDL-C indices to understand the pleitropic effect of interventions.

Fish oils help with triglyceride lowering.

I m terribly sorry regarding my spelling..I mean monounsaturated fat. Olive oil is monounsaturated fat and has the ability to reduce LDL without affecting the beneficial HDL (Koutedakis 1999 p. 32). To add to Tilikavati Karupiah, yes, usually polyusaturated fats reduce both LDL-C and HDL-C but not olive oil.

Koutedakis Y., Sharp C. 1999 The fit and healthy dancer. Wisley Publications.

There are numerous of studies regarding the effects of olive oil in cholesterol levels, coronary heart deceases and cancer.

Garlic and onion is another excellent source that reduce cholesterol levels.

Citing the Koutedekais and Sharp view would not be appropriate here as their work is primarily in sports/fitness/dance. I am citing some classic viewpoints of scientists working in the lipid field for C Karpodini to read.

Alice H. Lichtenstein. Dietary fat, carbohydrate, and protein: effects on plasma

lipoprotein patterns J. Lipid Res. 2006. 47: 1661–1667

M B Katan, P L Zock, and R P Mensink. Dietary oils, serum lipoproteins, and coronary heart disease.Am J Clin Nutr June 1995 vol. 61 no. 6 1368S-1373S

Thanks Tilkavati. it seems increasing intake of n-3 fatty acids is not the answer to raise HDL-C. How we can ensure the right proportion of saturated and unsaturated fatty acids in our diets? use of different oils?

Your right Shashi. The way forward is blending of oils to get the right balance of omega-6 and saturates. Blending of oils is something that consumers are not familiar with nor are clinicians comfortable with. Manufacturers [in India] for example are wary of 'adulteration' tags. This means Food Regulation [in India] has to adapt and change based on scientific evidence. In the US for example, there are already commercial blends out there that are very successful because researchers have been able to translate science into innovation.

I am not saying omega-3 is useless. It has possibly different mechanisms of action [bringing down inflammation?? or promoting vasodilation of arterial membranes or reversing endothelial dysfunction].

If you notice this discussion is now coming down to oils and fats. This is not the complete story and there are dietary factors out there and more mechanisms by which cardiovascular health should be understood.

In India combination of oils has always been practiced without having to blend them. There was a move to permit blending in India but research is yet to throw up the perfect blend combination. Each dish is prepared using a specific oil and that is a safer bet to consume a little of each type. Mediterranean diet is not a panacea for all lipid related problems. Geographical location has a great bearing. Hence Olive oil would be useless in India. Instead Groundnut [peanut], Sesame oil, Mustard oil that has been used over the centuries of Indian existence is a time tried safe bet. Erratic meal time schedule and skewed meal composition along with reduced activity appears to have a greater bearing than prescribing correction through individual or isolated food factor

Thanks Dr Varsha.

A product that combined fish oil and olive oil which rich in omega 3 and omega 9 and Comercially available called ARTIC C is a good combination and showed good results

Red wine!

Red wine, physical activity and milkfat have been demonstrated to increase HDL levels.

I am not sure Sivan B-A has given a plausible answer. Is it a question? I would be interested in the mechanism for red wine modulation. There is literature to support exercise. For milkfat which is saturated of the type lauric and myristic acids,this is true.

Check these out:

http://www.ncbi.nlm.nih.gov/pubmed/22999066

http://www.ncbi.nlm.nih.gov/pubmed/22852062

http://www.ncbi.nlm.nih.gov/pubmed/23408240

Sivan, all these links speak about wine, alcohol and cardiovascular disorders, or insulin resistance. but nothing about HDL.

A. The first does specifically state that HDL rose after red wine and gin consumption look at the results section

B. The fact that alcohol raises HDL is pretty well established and you can probably find many other papers to support it

C. what is the purpose of raising HDL? I would guess its the association with reduced cardiovascular risk

I have only looked at the abstracts and will check the full papers when I get into my office. But were serum triglycerides raised? What about apoB100? The apoA1 to B100 index would be interesting to note? The core hypothesis is polyphenols alone sans alcohol would do the trick.

@ best option: 1) the most tastiest...bitter chocolate....make sure bitter one and not the readily available...2) Omega 3 3) Walnuts and almonds daily 2

whole-wheat pasta and whole-grain bread, Eat fruit instead of guzzling juice, Take advantage of every opportunity for Omega-3′s, Fish, Garlic, Onions ‘n things, Berries, Kale juice, Cocoa, cranberry juice

Fish oil, omega-3, walnuts etc that are been citied here are similar to food advertising claims. Please provide scientific analysis and discourse to the question been raised.

Check out the latest research findings about Niacin (vit B3) & CVD, along with examples of good food sources: http://lpi.oregonstate.edu/infocenter/vitamins/niacin/index.html

This content has been repeated if you look at the 1st answer to the questions. Other than saturated fats and exercise, other dietary constituents have hardly any significant effect on HDL-C raising. HDL-C works by shifting cholesterol out of LDL. Dietary constituents that are efficacious in decreasing LDL-C also decrease HDL-C and vice versa.

heart healthy foods. Oatmeal, ect.

The definition of 'heart healthy' has to be specific to the question. If you are looking to reduce dietary cholesterol and fat absorption, then soluble fibre in oats would be beneficial. As answered earlier HDL-C raising effect of diet is likely to be from saturated fat and increased physical activity.

Saturated fats do not increase HDL levels

Are you aware about the evolving science of this ? If not please read the following papers:

Mensink et al. (2003). Effects of dietary fatty acids and carbohydrates on the ratio of

serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Am J Clin Nutr 77:1146–55.

Siri-Tarino et al. (2010) Saturated Fatty Acids and Risk of Coronary Heart Disease:

Modulation by Replacement Nutrients. Curr Atheroscler Rep 12:384–390.

Siri-Tarino et al (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr 91:535–46

Diets high in saturated fat, the typically American Diet, are known to increase risks of obesity, systemic inflammation, and increase risk for cardiovasular events. It is widely known that the type of fat in dietary composition is a big an indicator of CVD; ignore the article attached.

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0013037

I have no idea how the attached paper is connected to the point you are making. Let me also add these papers. Its not just sat fat alone. The worse are trans fat. Carbohydrates are also implicated.

Yamagishi et al.( 2010). Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for

Evaluation of Cancer Risk (JACC) Study. Am J Clin Nutr 92:759–65.

Mozaffarian et al (2004). Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women. AJCN 80:1175-84

Knopp & Retzlaf (2004). Saturated fat prevents coronary artery disease? An American paradox Am J Clin Nutr 80:1102–3

High cholesterol is responsible for a build-up of plaque on arterial walls which causes blockages. This in turn elevates the risk for heart disease. However, a blockage is more closely related to how high your LDL, or low-density lipoprotein, levels are. On the other hand, high-density lipoprotein, or HDL, is actually good cholesterol which helps keep the arteries plaque-free. By adding certain foods to your diet, you can help improve these levels. The most important thing is to avoid foods that are high in saturated fat and cholesterol.For more please read at the following link

Regards

http://healthyeating.sfgate.com/list-food-items-improve-hdl-levels-1196.html

I am afraid, your source of information is not priority for scientific evidence. There are a number of good reviews in scientific journals which would be right.

A skewed lipid profile in an individual is reflective and indicative of a system that is corrupted due to several factors. All vegetarian foods are cholesterol free and yet individuals on exclusive vegetarian diets are still found to have high cholesterol. Besides meal composition consumption of meal schedule has a great bearing. Long hours of fasting followed by consumption of processed or ready-to-eat foods as quick bite equates to feasting, results in Starvation, Sleep deprivation, Stress and Sedentary life style all not just add up but rather multiply with syndrome manifestations. All research protocols have inherent limitations with respect to universal applicability. Hence Seeking and singling out individual factors will not resolve any of the issues and is an attempt to reduce it over Simplification exercise.  Armed with good reviews based scientific evidence the nutrition fraternity needs to evolve application on one-to-one basis rather than generalize

https://www.researchgate.net/publication/280570351_Consumer_behavior_towards_instant_noodles_as_a_quick_meal_option_in_Bangladesh

Conference Paper Consumer Behavior towards Instant Noodles as a Quick Meal Op...